Grow With Bec
  • Home
  • Blog
  • About
  • Contact

Vegan Chickpea Noodle Soup

1/10/2021

0 Comments

 
A favorite of mine on cold winter days! This chickpea noodle soup is comforting and delicious. Packed with nutrients and easy to prep, this is a sure crowd-pleaser for plant-based and carnivores alike. 


You'll need: 
-3 tbsp of olive oil
-2 shallots or garlic (or 2 tbsp of minced garlic)
-4 stalks of chopped celery 
-3/4 cup of chopped carrots
-1/2 tsp of salt
-10 cups of vegetable broth (I used water) 
-Vegan chicken salt 
-1 can of garbanzo beans 
-1 box of rotini pasta 


Directions: 
  1. Bring a large pot to medium heat and add the olive oil. 
  2. Brown the garlic for 3-5 minutes. 
  3. Add the chopped celery and carrots. Cook for 8-10 minutes. 
  4. Add a pinch of salt to the mixture, stirring often. 
  5. Add the vegetable broth or water and seasoning. 
  6. Drain the aquafaba from the can of chickpeas (save in a container in the fridge for other recipes). Add the drained chickpeas to the soup. 
  7. Bring to a boil, then reduce to medium heat to simmer for 15 minutes. Stir occasionally. 
  8. Lower the temperature to low-medium for 10 minutes. 
  9. Reduce heat and serve!
0 Comments

Vegan Pumpkin Chocolate Chip Cream Cheese Muffins

9/28/2020

0 Comments

 
Picture
​You read that right. Pumpkin. Chocolate Chip. Cream Cheese. Muffins. AND VEGAN. These muffins are so damn good. I came up with the recipe after craving some muffins I made around this time last year but wanted to find a way to add in some vegan cream cheese. 

Some tips for the ingredients: The cream cheese I used can be found at Trader Joe's (grocery store gods). The vegan chocolate chips were found at my local grocery store in Tulsa but I imagine you can find a version at Sprouts and Wholefoods too. 

Let's get to the dirty of it. 
Makes 20 muffins.


Ingredients: 
1 3/4 cup of flour
1 cup brown sugar
1 tsp cinnamon 
1 tsp nutmeg
1 tsp clove 
1 tsp baking soda 
1/2 tsp salt 
1 15oz can of pumpkin 
1/2 cup of oat milk (or another non-dairy milk) 
1/4 cup of oil (I used vegetable) 
1/2 tub of vegan cream cheese (descriptive lol) 
1 bag of vegan chocolate chips. 


Directions: 
  1. Preheat the oven to 400 degrees (Fahrenheit). 
  2. Grab one medium and one large mixing bowl. 
  3. In the medium bowl, combine the flour, brown sugar, spices, baking soda, and salt. Mix together.
  4. In the large bowl, combine the pumpkin, oat milk, and oil. Mix together. 
  5. Add the dry ingredients into the wet ingredients and mix. 
  6. Add the whole bag of chocolate chips to the batch. Yes, the whole damn bag. You deserve it. 
  7. In greased muffin tins, fill the tin 3/4 of the way with the batter. 
  8. Using a small spoon, scoop a small spoonful of the vegan cream cheese and place it in the center of the muffin batter in the tins. Make sure to mix the muffin batter over the cream cheese so it is covered. Repeat this for all of the muffins. 
  9. Bake for 23 minutes. 
  10. Die of pure vegan happiness. ​
​*Note: Unless fresh, these muffins taste best reheated. Zap them in the microwave for 30 seconds for gooey cream cheese and chocolate chips. 

I'm trying really hard not to be the meme about the bloggers who have life stories before their recipes. You're welcome. 
Picture
0 Comments

One-pot Vegan Chili

9/22/2020

0 Comments

 
Cheap. Easy. Vegan. What more can you want? 

When I checked the weather this week and saw cooler temperatures (well cool for September in Oklahoma), I immediately knew I needed to make a batch of vegan chili for this Rainy Tuesday. 

Truly, this meal is incredibly simple to make and protein-packed (peep my blog post about vegans and our protein). Although I tend to just throw in different things to my vegan chili, this is one of my simple and easy recipes! 
Picture
Servings: 4
Prep time: 5 min       Cook time: 40 min                    Total time: 45 min 
​
Ingredients 
1 cup of dried lentils
4 cups of water 
I 15oz can of black beans
1 15oz can of kidney beans 
1 28 oz can of diced tomatoes
2 tbsp of chili powder 

Directions: 
Add the water and the lentil to a pot and bring to a boil. After it has boiled bring the heat down and let it simmer for 20 minutes. 

Next, drain both cans of beans and toss them in. Add in the diced tomatoes and chili powder. Stir together. Bring to a boil and then reduce to a simmer for 20 minutes. 

Serve in a bowl with some corn chips and vegan cheese or sour cream. BAMB. That short and easy! No chopping, barely any prep. Perfect when you want a hearty meal but are too tired to make anything that requires much effort. 

Another bonus: this tiny powerhouse dish contains 27g of protein per serving! Vegans can eat! 

​Enjoy! 
Picture
0 Comments

Vegans and Our protein

9/20/2020

0 Comments

 
This is probably the most common question I get when talking about my veganism with people. They will often ask "Where do you get your protein from?" or "How do you get enough protein in the day without eating meat?" And truly, it isn't that hard. As a disclaimer, this is my personal experience and not the opinion of licensed doctors. If you are having protein deficiency or are just interested in learning more about veganism, here are some tips. Absolutely consult your doctor if you are having serious issues because it might not be protein but vitamin deficiency! 

There is a protein in every plant. Some have more than others, but it's always present. When I first went vegan, I focused on my calorie intake (yes, I counted calories but not for THAT reason). I used an app to log how much protein, fat, and carbohydrates I was getting. At first, I focused a lot on protein but we can't ignore carbohydrates and fats. That's where we get our energy from. Many people think eating lots of fatty foods is bad, and over-indulgence can be. But healthy fats are really good and boost your energy. Fat is basically stored energy. That's why diet culture has you cut down on fat because it will stop storing in your body. Or diet culture tells you to work out a lot because when you use up the energy from the carbohydrates in your body it will start taking energy from fat (aka using up the fat). I don't hate eating fats and carbohydrates because I know my body needs them and I like having energy! 


Back to protein, a lot of people do not make the jump to go plant-based because they are worried about getting enough protein. I am not here to guilt anyone into becoming vegan but rather break it down for you! 

An important thing to note with veganism - it does require you to eat higher quantities and this is something people do not always think of when they are transitioning. That's where the shakiness may come in; your body is telling you it needs more food. Sometimes that's protein and sometimes its carbohydrates. Fruits and vegetables are known for being low-carb (YAY!) but this also means in order to get your daily amounts of carbs to stay healthy, you simply need to eat more. 

When I first went vegan, I looked for protein in the form of smoothies and plant-based meats. And it really was helpful. It helped me to kind of gage how much I needed to eat during the day. Smoothies are a lifesaver because you can get in a lot of healthy carbs and protein quickly. Your body views it as less food because it's liquid so you can have more quantity. Another important factor is how much protein your body needs because everyone's body is different! Your daily protein grams will be affected by how active you are and if you are trying to build muscle. For example, I try to get around 64g of protein a day. This works with how much I weigh and how active I am. There are different formulas you can plug in to find your daily protein goal or you can consult your doctor. 

Here are some high protein foods you can incorporate for a vegan diet: 
  1. Edamame: one of my favorite snacks while transitioning! I think I ate one of those frozen bags with soy sauce almost every other day. Protein: 17g in one cup cooked.
  2. Lentils: now this is one I am TRYING to cook more with because they truly are a powerhouse legume and contain a lot of protein in just a little amount. You can use this in place of meat in many recipes. I've made lentil loaf and curry with it before! Protein: 18g in one cup cooked.
  3. Chickpeas/hummus: I love using chickpeas in my vegan pasta salad, curry, or roasting them. Plus, hummus is just the best snack! Chickpea Protein: 15g per cooked cup. Hummus protein: 1.2g/tbsp.
  4. Quinoa: you can use quinoa in just about any dish, I've found! I typically like it in salads but have used it in chilis and soups before too! I sometimes make yummy powerhouse bowls (check under "recipes" on this blog for one example). It's easy to make in the replacement of rice. Protein: about 8g for one cup cooked.
  5. Plant-based milk: soy and oat milk. These two are the most environmentally friendly milk so I am only going to reference them! You use milk in many cooking and baking recipes, with cereal, smoothies, in your coffee, by itself, almost anytime! Soy milk protein: 8g per cup. Oat milk Protein: 2-4g per cup (depending on the brand).
  6. Wild rice: this is yummy to use a side dish or in a meal like stuffed-bell peppers. Protein: 7g per cup cooked.
  7. Peanut butter: great on a sandwich, pancakes, in a smoothie, or just a spoonful as a snack. Protein: 4g per tbsp.
  8. Potatoes: my all-time favorite food. I'm tempted to write an entire blog post on my love for potatoes. For now, I'll stick to the protein benefits. Protein: about 4g for one potato.
  9. Sweet potatoes: a new-found love since going vegan. I love using them as a side, making soup, eating them as a snack with some sprinkled cinnamon, making them into fries. They are close up there with regular potatoes for my favorite food. Protein: 2g for one sweet potato
  10. Blackberries: a tasty snack. Protein: 2g per cup. 
  11. Raspberries: a little sour snack! Protein: 1.5g per cup. 
  12. Asparagus: great as a side! Protein: 2.5g per cup.  
  13. Brussel sprouts: one of my favorite sides for dinner. I like adding them to pasta too! Protein: 3g per cup. 
  14. Pea protein powder: easy to add to smoothies or making recipes. Especially good for when going through a vegan transition! Protein: 15-20g per serving (depending on the brand). 
  15. Nutritional yeast: I cook with this pretty frequently because it's used to give that cheesy taste in many recipes! Protein: 4.5g per tbsp (WOW!!). 


So to meet my daily protein needs, I'll break it down for you a bit meal-by-meal. 
Breakfast: smoothie (pea protein, soy milk, blackberries, raspberries). Protein total: 29.75. With that, I am almost halfway to my daily protein goal! 
Lunch: quinoa bowl (quinoa, mushrooms (2.2g/cup), butternut squash (1.4g/cup)). Protein total: 9.3 (for the servings I would eat). 
Dinner: lentil loaf, potatoes with nutritional yeast, and asparagus. Using the items in this list for a meal you can easily up your protein intake! Total meal protein: 19.5. This is without me adding in the other proteins in lentil loaf (solely just the lentils so anticipate this being higher with an actual lentil loaf recipe). 
Snacks: edamame (17g), a BIG spoonful of peanut butter (8g). These are small amounts of snacks but still with a protein total of 25g. 


Eating these meals would give me a daily total of 83.55g. This is WELL over my daily protein goal and must of it was from foods you probably already eat too. Being vegan certainly has its challenges but it is easier than many people think! 


And I do not eat these foods every single day but I do find ways to get my protein from them some days and eat other foods not on this list too! ​

Keep in mind, this is without fully diving into nuts and seeds (and their amazing amount of protein and fat). I hope this is helpful for anyone trying to go plant-based or even just eating more meatless meals!
0 Comments

Did someone say pumpkin spice season is here?!?

8/26/2020

0 Comments

 
Picture
Let me start by saying this recipe does not contain any sugar or salt. I know, now you're hooked and all curious. To be clear, I have nothing against sugar and salt. They have never once offended me. However, I ventured to make this recipe with my parents in mind, and sugar and salt are a no-go for them. My mom has recently started a strict vegan diet (yay for more vegans in the family) but sugar and sodium are a no go on this diet. My dad cannot have sugar or salt either because he has a super rare disease called Trigeminal Neuralgia. We've known for a while sugar is a trigger for his nerve shocks, but we are recently discovering salt could be problematic and lead to some inflammation (which could cause nerve flare-ups with his disease). So before you @ me for not including salt and sugar, I HAD A GREAT REASON. 
​Even though it was still above 90 degrees in Oklahoma this week, I have been craving Fall and all the Fall foods. Hence the pumpkin pancakes. This recipe is pretty easy to whip up, and if you skimmed the top and are just now tuning in, it's very healthy too. I had pancakes for dinner with this recipe and was immediately in a better mood. 

Drum roll, please!!!! And here we go.
Ingredients: 
1 1/4 cup of flour 
2 tbsp of baking powder 
1 tsp of pumpkin pie spice (or a mixture of nutmeg, cinnamon, and clove) 
1/2 cup of pumpkin puree 
1 1/4 cup of unsweet non-dairy milk (I use almond) 
2 tsp vanilla 
2 tbsp maple syrup (and more for drizzling on top) 
1 tsp olive oil (for the skillet)
1/4 cup of walnuts


  1. Combine all the dry ingredients (flour, baking powder, pumpkin pie spice) into a medium bowl and mix.
  2. Combine all the wet ingredients (pumpkin puree, non-dairy milk, vanilla, maple syrup) in a medium bowl and mix. 
  3. Pour the mixed wet ingredients into the dry ingredients and mix until your batter is smooth. 
  4. Heat a griddle or skillet (I used a cast-iron skillet) to medium heat and add the olive oil. 
  5. Pour a spoonful of batter onto the skillet to test the heat. Once the tester has cooked, you are ready to go! 
  6. Pour 1/4 a cup of batter onto the skillet and cook for 1-2 minutes on each side. 
  7. Drizzle some maple syrup, toss some walnuts on top, and enjoy! ​
Picture
I hope you enjoy this sweet treat as much as I did. Remember to check out my other recipes or tips on my instagram and blog! 
0 Comments

Something borrowed, something blue

8/24/2020

0 Comments

 
Picture
I love working smarter not harder. And I am not the type of person who has perfected recipe-making. Maybe someday, but until then I will continue to use recipes from the genius brains of others. 

This recipe comes from the genius @amylecreations and I fell head over heals. My sister was the one who first found this recipe and tried it out for me when we were living together. Although she is not vegan, she eats vegan with me a lot! After eating this recipe, you will quite literally die and go to heaven. Amy has PERFECTED this creamy pasta. It's healthy and delicious. What more could you want? 

Pro tip: there are lots of steps in the recipe but many you can do simultaneously. For example, while the sauce is first heating and combining, chop up the sun-dried tomatoes for the blender. Likewise, you can cook the pasta while you are blending the sauce. It seems more complicated than it actually is. Just be smart about it and ENJOY. 

Thank you, Amy, for this fantastic recipe. I am so happy to *borrow* it and share with others. 

Recipe: https://amylecreations.com/creamy-spicy-sun-dried-tomato-pasta/ 

Peep below for some pictures from when my sister and I made it last week! 
0 Comments

Plant-Based Butternut Squash Quinoa bowls with sautéed garlic mushrooms and spinach

8/19/2020

0 Comments

 
This weekend I took a camping trip with my friend, Katie, to the Ozark National Forrest in Arkansas. After an 8.5 mile hike and a humid night tent-camping, we were ready for a well-cooked meal. We drove up to Bentonville to visit the Crystal Bridges art museum (amazing), but before we got there we stopped downtown for a patio meal. After surveying the vegan options (it’s hard to find vegan options during Sunday brunch) we settled on a restaurant called Table Mesa and I had a, you guessed it, quinoa bowl with butternut squash, mushrooms, and spinach. 

This meal quite literally brought me back to life and tasted as good as it sounds. The portion was on the smaller side so of course, I was craving more when I finished! A couple of hours later and I am adding it to my meal plan for this week.
Picture
Now, this meal was INCREDIBLY easy to make and very cheap. So if you are looking to ball on a budget, then this is a great option. That’s another myth about vegans, everyone assumes it is expensive. Which, a lot of the processed vegan foods like cheeses and pre-made meals are more on the expensive side and can break the bank, but eating like a healthy vegan, what many people refer to as whole food plant-based, and making things from scratch is way cheaper than what my carnivorous friends pay. ​
Ingredients: 
-dash olive oil
-2 tbsp of minced garlic 
-one package of sliced mushrooms 
-two handfuls of spinach 
-¾ cup of quinoa (any kind will do but I used a tri-color blend)
-1 bag  of frozen cubed butternut squash 
-salt and pepper to taste

Directions: 
  1. Bring a small pot of water to boil and cook the quinoa. Once boiling, add the quinoa and then turn the heat down to simmer for 15 minutes. Check the package for exact directions! 
  2. While the quinoa is cooking, use an iron skillet and add some oil on medium heat. Add your minced garlic to the pan and let it cook for a couple of minutes. Next, add your chopped mushrooms and sautee them for about 10-15 minutes. Turn off the heat and add a handful or two of spinach, mixing every few minutes. 
  3. Set the quinoa to the side as it should be done cooking. 
  4. Set a small pot of water on high heat. Once boiling, add your frozen cubed butternut squash. These only take 3-4 minutes to cook but always double-check on the package directions. 
  5. Time to eat! I like to add my cooked quinoa to my bowl first, then adding the garlic mushroom and spinach mixture to one side and the butternut squash to the other. Add some salt and pepper, mix all together, and enjoy! ​
This meal is great for whole-food plant-based and vegan eaters, but can be enjoyed by anyone else too! Also, it has lots of anti-inflammatory foods to heal your insides and make you feel great all day long. ​
Picture
Slightly crazy eyes from recovering from camping (and just utter excitement to eat this bowl of goodness)
0 Comments

Sterling Shephard and Vegan Grilled Cheese

8/17/2020

0 Comments

 
Now I know what you’re thinking, how can THAT be healthy? I mean, it’s vegan, right? If anything it soothes the soul and that’s all the health I need from it. 


Funny story: in college when I first tried going vegetarian I thought I could live off grilled cheese. I’m telling you I ordered a Sonic grilled cheese to eat on the way to my 4:25 class almost every damn day. One day, it even caught the attention of the one-and-only Sterling Shephard (yes THAT one) who spied me eating it from the car next to me and promptly yelled: “YOU EAT THAT GRILLED CHEESE.” I wasn’t offended. I kept eating the grilled cheese. He got nominated for the Heisman, I got a grilled cheese. I think we all know who the winner was there.
Picture
In my conversations with people who want a more plant-based lifestyle, there is one thing they are never willing to give up: cheese. And I get it. That melty goodness is straight addicting. There are plenty of bad vegan cheeses out there (not naming any names) that just don’t do the trick for me. But HERE is how I make a yummy plant-based grilled cheese to snack on when you’re driving to your 4:25 class OR just as a regular meal.

The ingredients 

Picture
The ingredients and insanely simple: butter, bread, cheese. Now, I love to have some oats or nuts on my bread because it gives it a little something extra. For this meal, I used Earth Balance Butter, Chao sliced cheese, and oatnut bread.

Directions

Start by grabbing a saucepan and turning the heat up to medium. Put a little bit of butter on the saucepan and let it heat up. Once it has melted, place one of your slices of bread into the heated-butter goodness and let it toast for 1-2 minutes. Take it off, set it to the side, and replace it with the second piece of bread, doing the exact same thing. On this second piece, you’ll put two slices of the Chao vegan cheese, and let it cook for a bit. I am not a recipe expert so I always eyeball it. Try 3 minutes, check the bread using a spatula, and if it needs more time place it back down. When it is ready, time for you pre-toasted bread! Grab it and place it toasted side up on top of the cheese. Once steady, grab your spatula and FLIP. Follow the same eye-ball-it-and-guess method as before. Once ready, place it on a plate and voila!
Something to be aware of, vegan cheese melts differently than cow’s cheese. You can tell from the pictures that the cheese down not look melted from the outside but when I cut it you can see the gooey yumminess.
Picture
And in less than 15 minutes, your meal is served! Tag me on Instagram if you make your own plant-based grilled cheese here. You never know when you'll need a grilled cheese for the next time you see Sterling Shepard. 
0 Comments

    Author

    An elementary school educator by day, grad student by night. And I somehow manage to live life to the fullest in-between.

    Archives

    November 2020
    September 2020
    August 2020

    RSS Feed

    Categories

    All
    Environmental
    Mental Health
    Recipes
    Self-Care
    Stress Management

    New from Orgain! 20g Plant Based Protein Shake. Get free shipping now!
Powered by Create your own unique website with customizable templates.
  • Home
  • Blog
  • About
  • Contact